Before kale earned its well-deserved reputation as a nutrient-dense superfood about seven years ago, it was pretty much only purchased by caterers as a garnish, or as the inedible part of a food display. Because of its newfound and rather unprecedented popularity, it is now grown in abundance. There's doubt kale has found its way into your home too, and you might be wondering, can you freeze kale? The answer is yes! In fact, kale is one leafy green that holds up in the freezer like a star.

Prep before freezing

Whether you grow your own kale in your backyard garden or buy bunches of the locally grown stuff at your farmer’s market, give your greens a good wash in the sink to remove any dirt or debris. Make sure to separate the leaves, because that’s where dirt, as well as little hitchhikers, tend to hide. You can also more thoroughly dislodge any critters by dunking your kale in a solution of one to three tablespoons of vinegar per one gallon of water and letting it soak for about half an hour. Once your kale is cleaned up, give the leaves another rinse and then get chopping. While the stems are generally too fibrous to eat, they are a fine addition to soups and stir-fries as long as you cut the central stem away.

Preparing kale Adene Sanchez / Getty Images


Get your freeze on

Getting your kale freezer-ready couldn’t be easier. All you need is a pot of boiling water and a bowl of ice water nearby. Simply toss the leaves into the boiling water for about 20-30 seconds. This is called blanching. Then, immediately transfer the kale leaves to the bowl of ice water to halt the cooking process, then drain. Finally, transfer your reasonably cooled kale into a freezer bag or other airtight container and pop it in the freezer.

Kale on the cutting board Yoela / Getty Images


Freeze without blanching

Freezing raw greens without blanching causes the plant cells within the leaves to rupture, permanently destroying both the texture and color. This is why when you buy those bags of frozen vegetables at the supermarket, such as spinach, they’re already partially cooked. However, some people prefer to freeze kale raw. Not only is it hearty enough to survive the freezing process better than other leafy greens, but it can also be crumbled easily into recipes this way, saving you from having to chop it beforehand.

Fresh kale alice dias didszoleit / Getty Images


Is it still healthy?

Without a doubt. Just like fresh kale, frozen kale is packed with an incredible array of nutrients because minerals, fiber and fat-soluble nutrients like vitamin K and beta-carotene survive the blanching and freezing process pretty well. Unfortunately, water-soluble vitamins, like Vitamin C, aren’t as stable, and generally don’t survive blanching or freezing, which means frozen kale has significantly less of that vitamin than fresh. Furthermore, while both frozen and fresh kale are loaded with glucosinolates, only fresh kale is rich in the enzyme that transforms this phytonutrient into isothiocyanates, which may help fight cancer.

Healthy kale and quinoa salad VeselovaElena / Getty Images


How long can it keep in the freezer?

The answer to this question depends almost entirely on storage conditions. If you’ve properly prepared your kale for freezing at peak condition, it will be at its best for approximately 10 to 12 months. If you still haven’t found a use for it after all those months, rest assured it will remain safe to eat even after that time, and kale that has been kept consistently frozen at 0°F will last almost indefinitely.

Vegetables in the refrigerator pashapixel / Getty Images


Get your defrost on

Defrosting kale is as simple as it sounds. Just take the bag or whatever container you’ve stored it in and place it directly into a bowl of cool water for approximately one hour. Once the kale is thawed, it’s ready to be used for whatever dish you desire to make.

Kale in the snow Matauw / Getty Images


How do I cook frozen kale?

If you want to enjoy previously frozen kale as a side dish rather than incorporating it into a recipe, here’s how to cook it in just a few steps:

  • Find a pot, and pour in one cup of fresh, cold water for every two cups of frozen kale.
  • Cover the pot, and bring the water to boiling.
  • Reduce the heat and simmer the kale for about eight to 12 minutes, or until it’s reached the tenderness you desire, but still has its bright green color.

Boiling water grandriver / Getty Images


Is thawed kale is still good?

You can tell when kale is approaching its use-by date when it begins to lose its bright green color and starts taking on a more yellowish hue. The best way to know for sure if your kale has truly gone bad is to examine the leaves. If it is spoiled, the leaves will become increasingly discolored, mushy and soft. At this point, you should compost it.

Kale leaves PhilDarby / Getty Images


Use previously frozen kale

Unfortunately, the thawed texture of thawed kale is no longer very salad-friendly. But in almost every other application, the opportunities are truly endless. Quiches, omelets, casseroles, pasta dishes, side dishes, sauces, dips -- you name it. If the recipe calls for kale, you’re covered. You can even add it directly from the freezer to certain recipes, like hearty soups and stews, and antioxidant-rich green smoothies.

Kale smoothie AzmanJaka / Getty Images


How long is thawed kale good for?

You should consume previously frozen kale as soon as possible. That being said, thawed kale that has been properly stored in a cold refrigerator will usually keep fairly well for about five to seven days. If your previously frozen kale was cooked, you can expect it to last about three to five days in the fridge.

Kale at the farmers' market Rawpixel / Getty Images


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